Watermelon Properties and Its Impact on Athletic Performance – Vitamins and Nutrients

Watermelon, besides a significant water share (approximately 92% by weight), contains unique nutrients. Available data suggests that the properties of watermelons can contribute to improving the health of people with hypertension or predisposition to this condition, as well as those with cholesterol and triglyceride homeostasis disorders [1]. Watermelon also helps maintain a balance between electrolytes, which can help reduce the negative effects of excessive salt intake or deficiencies in water and potassium. The high water content in watermelons can also contribute to improving the physical performance of athletes.

Unfortunately, the watermelon does not feature a wide spectrum of vitamins, but it is a rich source of one of them – vitamin A, which it contains around 230μg. A mere 100g serving of watermelon – a small slice – can provide around 20% of the daily requirement for this important for health vitamin. watermelon can therefore contribute to maintaining the proper functioning of vision, the immune system, and the nervous system, as well as improving skin quality. [2] The most important chemical compound associated with vitamin A in watermelon is lycopene, an organic compound in the carotenoid group that acts as a potent antioxidant. [3] Its high antioxidant potential can not only prevent processes such as carcinogenesis or neurodegeneration but also positively affect post-workout recovery. Besides vitamin A, watermelon also provides a certain amount of vitamin C. A thick slice of around 300g contains around 24mg of ascorbic acid, which, like lycopene, is one of the important antioxidants. Vitamin C promotes circulatory system function, among other things, by increasing iron absorption, which is particularly important for athletes. Although watermelon does not contain enough of the remaining vitamins to meet daily requirements, it does contain a chemical compound that is more significant in terms of physical activity and sports training – citrulline, mentioned in the introduction. But how can this amino acid contribute to improving an athlete's performance?

Due to random incidents of the occurrence of citrulline with ergogenic effect in various training supplements, it is increasingly found in various watermelon varieties. This amino acid, discovered and named after the watermelon, can make up to 50% of the amino acid pool composition in some varieties with a yellow flesh color. Citrulline also occurs naturally in the human body, where it is found as a result of the synthesis of another amino acid - arginine. Many studies have shown that the use of citrulline through the enhancement of extracts from watermelon, dietary supplements, and citrulline itself can be used as a consumer for the increase in the emission of pain and weight injuries. It is important to observe that an improvement in athletic performance and exercise, which is observed and monitored for the effects of citrulline on the health of people who are working to reduce body fat and improve body weight and body weight conditions.